45
dào
到
54
suì
岁
：
bǎo hù
保护
dà nǎo
大脑
de
的
“
huáng jīn
黄金
shí nián
十年
”
Ages 45 to 54: The "Golden Decade" for Protecting the Brain
zuì jìn最近 ，yī xiàng一项xīn新yán jiū研究fā xiàn发现 ，45 suì45岁dào到54 suì54岁shì是bǎo hù保护dà nǎo大脑zuì最guān jiàn关键de的shí jiān时间 。
Recently, a new study found that ages 45 to 54 are the most critical time to protect the brain.
kē xué jiā科学家bǎ把zhè这shí十nián年chēng wéi称为yán huǎn延缓dà nǎo大脑shuāi lǎo衰老de的 “mò bān chē末班车 ” 。
Scientists call this decade the "last train" to delay brain aging.
rú guǒ如果zài在zhè这duàn段shí jiān时间yǎng chéng养成jiàn kāng健康de的xí guàn习惯 ，lǎo老le了yǐ hòu以后dà nǎo大脑huì会gèng更nián qīng年轻 。
If healthy habits are developed during this period, the brain will stay younger in old age.
zhè这xiàng项yán jiū研究diào chá调查le了16 wàn16万rén人 ，shí jiān时间zhǎng长dá达30 nián30年 。
This study surveyed 160,000 people over 30 years.
jié guǒ结果xiǎn shì显示 ，jiān chí坚持 “dé shū yǐn shí得舒饮食 ”de的rén人 ，dà nǎo大脑píng jūn平均bǐ比bié rén别人nián qīng年轻le了jìn近yī suì一岁 ，jì yì lì记忆力biàn变chà差de的fēng xiǎn风险yě也jiàng dī降低le了 41 % 。
The results showed that people who followed the DASH diet had brains nearly one year younger on average and a 41% lower risk of memory decline.
nà me那么 ，jù tǐ具体yīng gāi应该zěn me怎么chī吃ne呢 ？
So, what exactly should we eat?
zhuān jiā专家jiàn yì建议 ：dì yī第一 ，zhǔ shí主食duō多chī吃yàn mài燕麦 、yù mǐ玉米děng等cū liáng粗粮 。
Experts suggest: first, eat more whole grains like oats and corn as staple foods.
dì èr第二 ，měi tiān每天chī吃gòu够yī jīn一斤shū cài蔬菜hé和liǎng两gè个shuǐ guǒ水果 。
Second, eat one pound of vegetables and two fruits every day.
dì第sān三 ，ròu lèi肉类duō多xuǎn选yú鱼 、xiā虾huò或jī ròu鸡肉 ，shǎo少chī吃zhū ròu猪肉hé和yáng ròu羊肉 。
Third, choose fish, shrimp, or chicken more often for meat, and eat less pork and lamb.
cǐ wài此外 ，měi tiān每天hē喝diǎn点dī zhī低脂niú nǎi牛奶 ，chī吃yī xiǎo bǎ一小把jiān guǒ坚果 ，duì对dà nǎo大脑yě也hěn很yǒu有hǎo chù好处 。
Also, drinking low-fat milk daily and eating a small handful of nuts is very good for the brain.
chú le除了yǐn shí饮食 ，shēng huó生活xí guàn习惯yě也hěn很zhòng yào重要 。
Besides diet, lifestyle habits are also important.
yán jiū研究jiàn yì建议dà jiā大家yào要duō多yùn dòng运动 ，bǐ rú比如jǔ举yǎ líng哑铃huò zhě或者liàn xí练习shēn dūn深蹲 ，zhè这néng能ràng让dà nǎo大脑gèng更yǒu huó lì有活力 。
The study recommends more exercise, such as lifting dumbbells or doing squats, to keep the brain more active.
hái还yào要jiān chí坚持zǎo diǎn早点shuì jiào睡觉 ，yīn wèi因为zhǐ yǒu只有zài在shēn dù深度shuì mián睡眠shí时 ，dà nǎo大脑cái néng才能qīng lǐ清理diào掉chǎn shēng产生de的 “dài xiè代谢lā jī垃圾 ” 。
Also, go to bed early because only during deep sleep can the brain clear out metabolic waste.
píng shí平时duō多hē喝lǜ chá绿茶 、duō多hé和péng yǒu朋友liáo tiān聊天 、bǎo chí保持xīn qíng心情yú kuài愉快 ，yě也dōu都shì是bǎo hù保护dà nǎo大脑de的hǎo好fāng fǎ方法 。
Drinking green tea, chatting with friends, and staying happy are also good ways to protect the brain.
bǎo hù保护dà nǎo大脑shì是yī bèi zi一辈子de的tóu zī投资 。
Protecting the brain is a lifelong investment.
45 suì45岁bú shì不是 “zhōng nián wēi jī中年危机 ” ，ér shì而是bǎo hù保护jiàn kāng健康de的 “huáng jīn qǐ diǎn黄金起点 ” 。
Age 45 is not a "midlife crisis" but a "golden starting point" for health protection.
cóng从jīn tiān今天de的wǎn cān晚餐kāi shǐ开始 ，duō多chī吃yī fèn一份qīng cài青菜 ，shǎo少áo熬yī cì一次yè夜 。
Starting from tonight's dinner, eat an extra serving of vegetables and stay up late less often.
zhè xiē这些xiǎo xiǎo小小de的gǎi biàn改变 ，dōu都néng能bāng帮wǒ men我们yíng jiē迎接gèng更jiàn kāng健康 、gèng更cōng míng聪明de的wèi lái未来 。
These small changes can help us welcome a healthier and smarter future.
By Easy Mandarin News|AI-assisted